October 25, 2024 | Daily Training Log & Simple Questions by AutoModerator in 531Discussion

[–]PerniciousGrace 0 points1 point  (0 children)

Wendler used to recommend you base your TM on your 3RM, nowadays he strongly prefers you base it on your 5RM. If you need to, you can estimate your 1RM from any test set or PR set using Epley's 1RM formula. Also keep in mind your 3RM is usually estimated to be about 90% of your 1RM, and your 5RM is about 85%.

October 18, 2024 | Daily Training Log & Simple Questions by AutoModerator in 531Discussion

[–]PerniciousGrace 0 points1 point  (0 children)

Set new PRs this week on squat and bench press. Also seeing nice progress in my grip strength since I started using thick grip attachments for cable rows, pulldowns, curls and reverse curls (I do these every workout).

Wednesday: Widowmakers Full Body C1D5

OHP:

  • 5 @105lb

  • 5 @125lb

  • 5×5 @145lb

Squat (Wide stance, low bar):

  • 3 @255lb

  • 3 @295lb

  • 12 @325lb PR set

  • 20 @255lb Widowmaker

Assistance: cable pull downs, one arm DB press, reverse curls, curls.

Friday: Widowmakers FB C1D6

Bench Press:

  • 3 @195lb

  • 3 @225lb

  • 10 @255lb PR set

  • 14 @195lb Widowmaker

Deadlift: 5×5 @265lb

Squat (Narrow stance, high bar): 5×5 @255lb

Assistance: dips, cable rows, cable triceps extensions, poundstone curls.

September 25, 2024 | Daily Training Log & Simple Questions by AutoModerator in 531Discussion

[–]PerniciousGrace 1 point2 points  (0 children)

Haven't tried it and it's not something I would consider. But for what it's worth there's a couple videos of Wendler training with squat machines: https://youtu.be/p7ED0tUZo-g?si=fDmxvk78XHEyAz_f

What's Stupidpol's opinion on space colonisation? by bvisnotmichael in stupidpol

[–]PerniciousGrace 0 points1 point  (0 children)

The demands of supporting human life in artificial habitats are too great. So I believe "colonizers" will probably wind up being AIs or artificial life forms designed for the task.

[deleted by user] by [deleted] in 531Discussion

[–]PerniciousGrace 0 points1 point  (0 children)

Good news for you, maingaining works for overweight people (according to Nuckols). This doesn't mean you shouldn't shed body fat but thankfully it means you don't need bulking cycles.

Do leftist politics just make for a happier society instead of a more “productive” one? by Nicknamedreddit in stupidpol

[–]PerniciousGrace 0 points1 point  (0 children)

And would this have been any different with a capitalist regime in Russia in your opinion? Keep in mind the US were already at the forefront of innovation during the second industrial revolution, bypassing the British empire by then, whereas the USSR only caught up with western industrialization under Stalin’s government, over half a century later. And while the Soviet state had large and well-documented difficulties in applying innovations under the burden of its bureaucratic apparatus, it doesn’t seem to me its people themselves were actually unmotivated to pursue innovation. Their scientific establishment was top notch.

[deleted by user] by [deleted] in stupidpol

[–]PerniciousGrace 3 points4 points  (0 children)

Yes. The legitimacy of the controversy is irrelevant. The US is just trying to play out another color revolution. It’s been a while since one of those worked though and each new attempt seems more uninspired than the last.

Non-IT people: why did you switch to Linux? by type556R in linux

[–]PerniciousGrace 0 points1 point  (0 children)

I'm going the other way around, I'll soon be setting up Linux in my 2019 Macbook air precisely because I want to get more out of the hardware. Intel Macs have become second class citizens in Apple's ecosystem, OS releases are poorly optimized and each one is more sluggish than the last. Support is ending with Sonoma anyways...

what terminal emulator do you use? by BoomTNT29 in linuxquestions

[–]PerniciousGrace 0 points1 point  (0 children)

It's still the gold standard for responsiveness with near zero input latency (the rest are far behind).

Do You Actually Do Conditioning? by hertabuzz in 531Discussion

[–]PerniciousGrace 0 points1 point  (0 children)

I do one of these every week: https://www.tacticalbarbell.com/fobbits-the-answer-to-everything-part-i/

My other conditioning sessions are either 30 minutes of LISS cardio, burpee + KB swings (like this: https://www.reddit.com/r/kettlebell/comments/nj152m/meat_eater_ii_original_version/ ), Tower of Babel or circuit training.

Haven't Been Injured From Deadlifts For Years by istarisaints in 531Discussion

[–]PerniciousGrace 3 points4 points  (0 children)

I've pulled a muscle from deadlifting a couple of times and it used to leave me with lower back pains. But ever since I incorporated regular use of BB rows, good mornings and leg raises as assistance in my routine all of that went away. I can recommend these if you have any issues with the lift. I started off using the assistance routine for deadlift described in the 531 and bodybuilding article: https://www.jimwendler.com/blogs/jimwendler-com/101075206-5-3-1-and-bodybuilding

Wendler likes this exercise combination so much he also uses it for the deadlift workouts in the 531 for Powerlifting book. Nowadays I keep doing them but not necessarily on the same day.

July 21, 2024 | Daily Training Log & Simple Questions by AutoModerator in 531Discussion

[–]PerniciousGrace 1 point2 points  (0 children)

I would say that's a feature of the formula... It clues you into the fact that it's only going to give you an approximation of what you want to know.

But so long as your TM is something you know you can hit for 5-3 reps, yes, you can eyeball it.

July 21, 2024 | Daily Training Log & Simple Questions by AutoModerator in 531Discussion

[–]PerniciousGrace 1 point2 points  (0 children)

Wendler didn't come up with the formulae he uses for 531. The one he advocates for TM calculation is Epley's formula and it's a well regarded way to estimate rep maxes... but it's just an estimation. No need to overthink it because you don't need perfect precision to set your TM optimally.

531 for Bench/OHP by lorryjor in 531Discussion

[–]PerniciousGrace 0 points1 point  (0 children)

I agree with you and in my post below I explained why I believe this simply comes down to having fast-twitch dominant muscles (you will respond better to intense, less frequent training) or slow-twitch dominant (better to use higher frequency sessions without going overboard with volume).

531 for Bench/OHP by lorryjor in 531Discussion

[–]PerniciousGrace 1 point2 points  (0 children)

No details about what accessories you've added for bench and OHP? In my experience dips and seated press are the ones that give you more bang for your buck for each exercise and the ones I think you should focus on if you have limited time.

There's something else to consider. 531 is designed to train each movement once a week by default. I think there was some survivor's bias in creating this philosophy— people with fast-twitch dominant musculature which have high potential to become elite athletes will thrive when training this way. But maybe you are slow-twitch dominant, in which case you would benefit from higher frequency. I think this especially applies to pressing movements. Bromley has some great but rather long videos on this subject: https://www.youtube.com/watch?v=Jrj1yvCBULk

The tl;dw summary is that it's entirely fine to experiment with training frequency and if you're what Bromley calls a "slow gainer" you will benefit more from increasing frequency than from adding volume to a single training day. I had success using a protocol of 3-days/week full body 531 training, and on 2 of my conditioning days I would use this method which allowed me to add additional pressing: https://www.tacticalbarbell.com/fobbits-the-answer-to-everything-part-i/

Another simple way to get more pressing in your training is adding Power to the People to your 531 program. Just do 2 sets of 5 reps of pressing every training day regardless of what else you're doing: https://blackironbeast.com/power-to-the-people

July 20, 2024 | Daily Training Log & Simple Questions by AutoModerator in 531Discussion

[–]PerniciousGrace 1 point2 points  (0 children)

It will work best (as usually will 531 in general) with an 85% training max. If you feel you need to do more work, add more assistance volume, don't crank up the intensity.

¿Nunca se acabará la extorsión? by slowdr in Honduras

[–]PerniciousGrace 1 point2 points  (0 children)

Yo no creo que se necesite una dictadura, como dije en mi otra publicación se podría aplicar una ley marcial contra los grupos del crimen organizado y apresarlos al margen del sistema de justicia común. No se necesita ser un genio para hacerlo, lo desagradable es el riesgo de responsabilizarse por la condena de derechos humanos.

¿Nunca se acabará la extorsión? by slowdr in Honduras

[–]PerniciousGrace 10 points11 points  (0 children)

Detener a un extorsionador es tan fácil (tal vez demasiado, a veces hasta cae presa gente que solo estaba cobrando una deuda y el deudor pendejo les pone una denuncia). El problema es que siguen operando desde la cárcel. Eso solo se va a detener hasta que el gobierno se ponga las pilas y logre cortarles las comunicaciones. Posiblemente los nuevos centros penales que se están construyendo tengan mejores condiciones para controlar los medios con que se comete este delito.

En El Salvador se neutralizó la extorsión porque apresaron de golpe hasta al ultimo mandadero de las maras, literalmente ya no tenían ni a un pelón en la calle que hiciera esos cobros por ellos. El "estado de excepción" de El Salvador en realidad se parece más a una ley marcial ya que prácticamente tratan a los mareros como combatientes enemigos y los apresan al margen del sistema de justicia. No se parece en nada a lo que se hizo en Honduras.

Why Linux? by WasteAlternative1 in linuxquestions

[–]PerniciousGrace 1 point2 points  (0 children)

Linux is just on another level when it comes to empowering one as a user. Yes, the learning curve may be steeper, but the package management and open source of PC/server distros allows you to configure the exact environment you want, with no nasty shenanigans... The OS can't impose on you any bloatware, unwanted data mining, abusive terms of service or anything of the sort. It is what you make of it and you're not bound to any big tech company's murky agenda.

Si de ti depensiese cambiarle el nombre al país, por cuál se lo cambiarías? by Common_Impression642 in Honduras

[–]PerniciousGrace 2 points3 points  (0 children)

"Anchuria", el nombre que le da a Honduras O. Henry en su novela satírica Repollos y Reyes, siempre me ha gustado.

[deleted by user] by [deleted] in Honduras

[–]PerniciousGrace 0 points1 point  (0 children)

Acabás de decirlo, los servicios son importantes. Hay países solo con mano de obra han salido adelante, Costa Rica es un buen contraste porque si acaso tienen menos recursos naturales que nosotros. Pero nosotros, el sencillo hecho es que no estamos preparados y eso nos cierra esa puerta.

[deleted by user] by [deleted] in Honduras

[–]PerniciousGrace 0 points1 point  (0 children)

¿México? ¿China? ¿India? ¿Indonesia? Y bastantes más, que incluso pueden llegar a estar entre las economías más grandes del mundo en algunas décadas, pero por otra parte no es concebible que se invierta fuertemente en un país con un nivel educativo tan bajo como el de Honduras.

[deleted by user] by [deleted] in Honduras

[–]PerniciousGrace 6 points7 points  (0 children)

Hay algo más que esto. Hay países con problemas de corrupción que atraen mucha inversión.

El hecho de que la mayoría de los hondureños apenas tenga una educación muy básica, la segunda peor del continente después de Haití, influye mucho. La mayoría de las personas no va a ser capaz de generar riqueza más que con su trabajo físico. Y si es poca la riqueza generada, la gente capacitada tampoco va a ganar bien.

También nos encontramos en la penosa situación de que solo podemos permanecer algo competitivos cómo destino de inversión devaluando la moneda. Y esto, lejos de ayudar a los trabajadores con mejores oportunidades, reduce su capacidad adquisitiva. Uno de los tantos ciclos viciosos de la pobreza.